Paul Saladino Macro Calculator
An Animal-Based Diet approach to macronutrients, focusing on meat, organs, fruit, and honey for optimal health and performance.
What is the Paul Saladino Macro Calculator?
The Paul Saladino macro calculator is a specialized tool designed to estimate your daily macronutrient needs based on the principles of an animal-based diet. Unlike conventional macro calculators that might suggest high intakes of plant-based foods, this calculator aligns with Dr. Paul Saladino’s philosophy, which prioritizes nutrient-dense animal foods like meat, organs, and animal fats, supplemented with “low-toxicity” carbohydrates like fruit and raw honey.
This approach is for individuals looking to optimize their health, performance, and body composition by minimizing exposure to plant defense chemicals. The calculator determines your ideal protein, fat, and carbohydrate intake based on your goal body weight and weekly activity level, providing a personalized roadmap for your nutritional strategy.
Paul Saladino Macro Formula and Explanation
The calculation is not based on a simple percentage split but on multipliers related to your goal body weight. This ensures your macros scale directly with your body size and activity demands. The formulas used are derived from Dr. Saladino’s public recommendations.
1. Protein Calculation: Your protein target is the foundation. It is set to ensure muscle maintenance and satiety.
Protein (g) = Goal Body Weight (lbs) * 1.0
2. Carbohydrate Calculation: Carbohydrate intake is scaled based on your weekly activity volume to replenish glycogen stores and support hormonal health.
Carbohydrates (g) = Goal Body Weight (lbs) * Activity_Multiplier
3. Fat Calculation: Fat intake is calculated based on the remaining calories after protein and carbohydrate needs are met, ensuring a high-fat ratio consistent with an animal-based diet.
Total Calories = ((Protein * 4) + (Carbs * 4) + (Fat * 9)) * Goal_Modifier
Fat (g) = (Total_Target_Calories - (Protein_Calories + Carb_Calories)) / 9
Variables Table
| Variable | Meaning | Unit / Type | Typical Range |
|---|---|---|---|
| Goal Body Weight | Your target or ideal body weight | lbs or kg | 100 – 300 lbs |
| Activity Multiplier | Factor based on weekly exercise hours | Multiplier | 0.8 (Low) – 1.5 (Very High) |
| Goal Modifier | Adjusts total calories for fat loss, maintenance, or gain | Percentage | 0.85 (Loss) – 1.10 (Gain) |
| Protein | Daily protein requirement | grams (g) | 1g per lb of goal weight |
Practical Examples
Example 1: Fat Loss Goal
Consider a person with a goal body weight of 180 lbs, a medium activity level, and a primary goal of fat loss.
- Inputs: Goal Weight: 180 lbs, Activity: Medium, Goal: Fat Loss
- Protein: 180 lbs * 1.0 = 180g
- Carbs: 180 lbs * 0.95 (medium activity) = 171g
- Base Calories: (180*4) + (171*4) = 720 + 684 = 1404 kcal (from P+C). Fat is typically set to be around equal to protein in grams on a maintenance plan, so ~180g fat. Total base calories: 1404 + (180*9) = 3024 kcal.
- Fat Loss Adjusted Calories: 3024 * 0.85 = ~2570 kcal.
- Results (approximate): Protein: 180g, Carbs: 171g, Fat: 135g for a total of 2570 Calories.
Example 2: Muscle Gain Goal
Consider an athlete with a goal body weight of 160 lbs, a high activity level, and a goal of gaining muscle.
- Inputs: Goal Weight: 160 lbs, Activity: High, Goal: Muscle Gain
- Protein: 160 lbs * 1.0 = 160g
- Carbs: 160 lbs * 1.25 (high activity) = 200g
- Base Calories (Maintenance): Calories from P+C are (160*4) + (200*4) = 1440 kcal. A 1:1 fat to protein ratio gives 160g fat. Total base calories: 1440 + (160*9) = 2880 kcal.
- Muscle Gain Adjusted Calories: 2880 * 1.10 = ~3168 kcal.
- Results (approximate): Protein: 160g, Carbs: 200g, Fat: 192g for a total of 3168 Calories. For more info, check out this animal based diet food list.
How to Use This Paul Saladino Macro Calculator
Using the calculator is straightforward. Follow these steps for an accurate estimation of your animal-based macros:
- Enter Your Goal Body Weight: Input the body weight you are aiming for. This is more important than your current weight. Use the switcher to select pounds (lbs) or kilograms (kg).
- Select Your Activity Level: Choose the option that best represents your total hours of structured exercise per week. Be honest for the best results.
- Choose Your Primary Goal: Select whether you want to lose fat, maintain your weight, or gain muscle. This applies a calorie deficit, surplus, or keeps calories at maintenance.
- Review Your Results: The calculator will instantly display your target daily calories, along with your recommended grams of protein, fat, and carbohydrates. The pie chart visualizes the caloric split. A good guide on how to start the carnivore diet can also be helpful.
- Copy or Reset: Use the “Copy Results” button to save your macros or the “Reset” button to return to the default values.
Key Factors That Affect Your Animal-Based Macros
Several factors can influence your ideal macronutrient targets. Understanding them will help you fine-tune your results from this paul saladino macro calculator.
- Metabolic Health: Individuals with insulin resistance may need to start with a lower carbohydrate multiplier and gradually increase it as their metabolic health improves.
- Body Composition: Someone with more muscle mass will have a higher basal metabolic rate (BMR) and can often handle more calories and carbohydrates than someone with less muscle at the same weight.
- Type of Activity: High-intensity activities like sprinting or heavy weightlifting deplete glycogen more than steady-state cardio, increasing the need for carbohydrates from fruit and honey.
- Satiety and Hunger Cues: Pay attention to your body. If you are constantly hungry, you may need more protein or fat. The balance between saturated fat benefits and energy needs is key.
- Sleep Quality: Inadequate sleep can negatively affect hormones that regulate appetite and metabolism. Some people find that a moderate carbohydrate intake in the evening improves their sleep.
- Food Quality: The source of your macros matters. 100 calories from a grass-fed ribeye and 100 calories from a processed snack have very different effects on the body. Prioritize high-quality meat, organs, raw dairy, fresh fruit, and raw honey.
Frequently Asked Questions (FAQ)
Goal body weight is used because it aligns your nutritional intake with the body you are working towards. If you are overweight, calculating based on your current weight would overestimate your needs. Conversely, if you are underweight, it would underestimate them.
According to Paul Saladino’s current philosophy, yes. After experiencing issues on a strict zero-carb carnivore diet, he reintroduced carbohydrates from fruit and honey to support thyroid function, electrolyte balance, and hormone production.
The best sources are naturally occurring animal fats. This includes the fat on cuts of meat (like ribeyes), suet, tallow, butter, and ghee. Seed oils are strictly avoided. This is a core part of any good carnivore diet macros plan.
High-quality, raw dairy from A2 cows is often included by those who tolerate it well. This can be a good source of fat, protein, and calcium. However, it should be avoided if you have a dairy sensitivity.
Paul Saladino advocates for a “nose-to-tail” approach, making organ meats a cornerstone. Aiming for a few ounces of liver, heart, or kidney several times a week is a common recommendation to ensure a rich intake of micronutrients.
While an animal-based diet is rich in many minerals, some people find they need to supplement with electrolytes, especially when first starting. Using a high-quality, unrefined salt is crucial. For more details, see this resource on electrolytes on carnivore diet.
Raw, unpasteurized honey is a key carbohydrate source in this diet. It contains enzymes and has unique properties not found in processed honey. It’s considered safe for most people, but the question is honey carnivore is debated, though it’s accepted in animal-based diets.
A ketogenic diet strictly limits carbohydrates (typically under 50g) to induce a state of ketosis. An animal-based diet is not necessarily ketogenic, as it strategically includes 100-200g or more of carbohydrates from fruit and honey, depending on activity levels.